Pocket Counter Book Chalks Up `Antioxidants'

February 24, 1994|By Judith Blake, Seattle Times.

It had to happen. When health experts started telling us antioxidants could fight certain fiendish chemicals called free radicals-possible causes of cancer-you knew another "pocket counter" book couldn't be far behind.

Now it's here: "The Antioxidant Pocket Counter," by Gail L. Becker (Random House, $3.99) joins a passel of little books that list such things as the amount of fat or sodium in various foods.

The U.S. RDAs for vitamins show only the amounts people need to avoid nutritional deficiencies. But Becker, a registered dietitian and author of an earlier book, "Heart Smart," sees more scientists advocating higher amounts of antioxidants to help prevent degenerative diseases. Her new book's recommended levels all far exceed the U.S. RDAs, although she considers them conservative.

A varied diet with lots of fruit and vegetables is the best way to get these nutrients, she says. Her book lists top sources, including cantaloupe, oranges, red peppers and leafy greens for vitamin C, and carrots, cantaloupe, sweet potatoes, winter squash and broccoli for beta carotene.

One useful chart compares foods that are rich in antioxidants. Broccoli is a major star, rating high in beta carotene and vitamin C, plus fiber, which is not an antioxidant but is another possible cancer fighter. It's also in the cruciferous family (with cabbage, cauliflower and Brussels sprouts), thought to have added anti-cancer powers.

But Becker also recommends antioxidant supplements for anyone who can't manage to eat a balanced diet every day. Only 10 percent of Americans eat five fruits and vegetables a day, as widely recommended, while 10 percent don't eat any of these on a typical day, according to Gladys Block, the nutritional epidemiologist who wrote the book's introduction.

Vitamin E-found in whole grains, nuts, peanut butter, vegetable oils, eggs, butter and fish-can be hard to get in good amounts because foods with lots of it are often high in fat, Becker writes. Supplements can help.

Some health experts disagree. They worry that consumers will go overboard with massive doses of vitamins, which Becker also warns against. Vitamin A (but not beta carotene) can be toxic in very high amounts. Some experts aren't convinced people need more vitamins than the RDAs call for.